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WODS (Workout of the Day)

221004

CrossFit Nauset - CrossFitView Public WhiteboardWarm-up3-4 ROUNDS (Time Permitting) :30 Cardio @ Mod Pace 10 Lunge + PVC Pass Through* 8 Up-Downs 6 Push-Up to Pike *Rnd 3+4 complete PVC Overhead Squats.StrengthMetcon (Weight)EVERY 1:30 x 7 SETS* 1 Power Snatch + 1...

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221006

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upAMRAP x 3 MINUTES :30 Cardio Choice 8 Tuck-Ups 8 Ring Rows Into… AMRAP x 3 MINUTES :30 Cardio Choice 6 V-Ups 6 Kip SwingsWorkoutMetcon (7 Rounds for reps)EMOM x 28 MINUTES MIN 1 - :45 Max Strict Pull-Ups MIN 2 -...

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221005

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upAMRAP x 7 MINUTES 5 Scap Pull-Ups 5/5 Elbow Punches 5 Kang Squats 10 Box Step OversStrengthFront Squat (6-4-4*)*Start Moderate-Heavy and build to Heavy. The goal should be to start/end heavier than last week....

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221007

CrossFit Nauset - CrossFitView Public WhiteboardWarm-up1 ROUND 30 Single Unders 10 Scap Push-Ups 10 Clean Deadlifts 1:00 Cardio Into... 2 ROUNDS 30 High Jump Single Unders or Double Unders 10 Clean High Pulls 2 Wall Walk or 10 Single DB Strict Press 1:00...

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221008

CrossFit Nauset - CrossFitView Public WhiteboardWarm-up2 ROUNDS 30 Single Unders 10 Barbell Hang Muscle Cleans 10 Alt. Bodyweight Lunges 10 Scap Push-Ups to Pike INTO… 2 ROUNDS 20 Double Unders 10 Alt. Front Rack to Back Rack Push Presses 10 Alt. Cossack Squats 5...

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221004

CrossFit Nauset - CrossFitView Public WhiteboardWarm-up3-4 ROUNDS (Time Permitting) :30 Cardio @ Mod Pace 10 Lunge + PVC Pass Through* 8 Up-Downs 6 Push-Up to Pike *Rnd 3+4 complete PVC Overhead Squats.StrengthMetcon (Weight)EVERY 1:30 x 7 SETS* 1 Power Snatch + 1...

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221001

CrossFit Nauset - CrossFit🎃👻View Public WhiteboardWarm-upWarm-up (No Measure)2-3 ROUNDS (5 MIN CAP) 30 Single Unders 4 WB Lunge + WB Lunge + WB Squat 4 Ring Rows 4 Burpees Into… 2-3 ROUNDS (5 MIN CAP) 25 Double Unders 8 Russian KBS 4 Box Jumps 4 WB Push Press 4 Wall...

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220930

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 10 Alt. PVC Pass Thrus + Lunge 10 Air Squats w/ :01 Pause at the Bottom* 10 V-Ups** 8 Up Downs *Round 2 complete Jumping Air Squats to Target **Round 2 complete Kipping Knees to Chest...

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Wednesday

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 7 MINUTES MIN 1 - 100m Run + Max Tuck Hold MIN 2 - 12 Slow Scap Push-Ups + 12 Alt. Shoulder Taps MIN 3 - 100m Run + Max Plank Hold MIN 4 - 10 Strict Press + Max Up-Downs MIN 5 - 100m Run...

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Wednesday

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 7 MINUTES MIN 1 - 100m Run/Row/Ab + Max Tuck Hold MIN 2 - 12 Slow Scap Push-Ups + 12 Alt. Shoulder Taps MIN 3 - 100m Run + Max Plank Hold MIN 4 - 10 Strict Press + Max Up-Downs MIN 5...

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